How many of you have ever felt anxious? Anxiety can come in many different forms and at differing levels of intensity.
I have myself experienced anxiety in varying forms, and I am aware just how debilitating it can be. Not just debilitating but all-consuming it can be, impacting many areas of our lives. It can, in fact, end up controlling every area of our lives our work, and our relationships. Sometimes it can come out of nowhere, sometimes it starts building up over time. Sometimes it can make sense, and perhaps sometimes it can make sense at all to us.
Anxiety can also be linked to stress or panic. However, I am aware that this isn’t always the case. In this post, I would like to focus solely on anxiety. If you would like to know more about ways to manage stress or panic attacks, you might like to take a look at my other two posts on both stress and panic attacks.
Anxiety can be overwhelming and lead us to feel fearful, worried, or scared, which can add to the impact and severity. Something I often say to my clients is;
‘How can you take the power back with this?’
Once we are able to take an element of power back in the situation, we can start to feel more in control. By doing so, we are then in control of the anxiety rather than the anxiety controlling us. I understand this might sound easier said than done; however, in my experience, the moment we take just one small step to reclaim our power, this can help with managing anxiety.
Perhaps you don’t know why you are feeling anxious. Maybe there is more than one reason why you are feeling anxious. Your feelings of anxiety are personal to you, and however you are experiencing anxiety, your feelings are valid and important.
In this post, I would like to share some coping strategies that can help you manage your feelings of anxiety. These are coping strategies that I use myself and with clients that have found beneficial. However, just as your anxiety is unique to you, different coping strategies will suit different people, and these coping strategies are designed to help and support you, rather than to increase anxiety if it doesn’t work for you.
1. One of the first things I want to invite you to do is to STOP, take a breath, and above all BE KIND TO YOURSELF.
2. FOCUS on your BREATHING. Take deep 3 breaths in and breathe out. When you breathe out, imagine or visualise all the anxiety, tension, stress, or worry being released from your body.
3. BE AWARE of your environment. WHERE ARE YOU? How would you DESCRIBE your location? WHAT DOES IT LOOK LIKE? HOW ARE ARE YOU FEELING? ARE THERE ANY SMELLS, SOUNDS, PEOPLE, OR ANYTHING ELSE YOU NOTICE? How do you feel about this environment? Would anything help you feel safer or more comfortable? If so, what would help you feel less anxious right now? Can you make any adjustments to help you? Or do anything differently? Alternatively, is there anyone you can ask for help or support with your anxiety at the moment?
4. MOVE. Sometimes, shifting our body position or location. Or making some other change can help greatly with our anxiety. GOING FOR A WALK, RUN, SWIM, EVEN DANCING, CAN HELP.
5. MUSIC AND SOUND. If moving or being active isn’t possible, music and sound can help reduce anxiety. Perhaps you might have a favourite song that helps. If you prefer something more relaxing and calming, there are many different ones available to listen to or download.
6. DISTRACTIONS can be really helpful. Whilst I understand that distractions might not always help when feeling anxious, they can sometimes help, particularly when the feelings of anxiety begin. Distractions can help prevent anxiety from spiralling and increasing. Everyone has different ways of distracting themselves. There is no right or wrong way. Some of the ones I find helpful are painting, drawing, baking, gardening, reading, or going for a walk.
7. TALKING TO SOMEONE. ANXIETY isn’t uncommon. Whilst it might seem that you are the only one experiencing it, many people experience anxiety, and in different forms. Whilst your anxiety is personal to you, YOU ARE NOT ALONE in finding ways to navigate it. Sometimes talking to someone can really help, and people might be more understanding and supportive than you might imagine. You might be surprised to learn that I myself have experienced anxiety, and there are times when I still do. Some of the techniques and strategies I am sharing are ones I have used myself.
8. REST AND SLEEP when you can. EARLY NIGHTS CAN MAKE A DIFFERENCE.
9. DRINK PLENTY OF WATER.
10. FOOD AND DRINK. ALCOHOL, CAFFEINE, SUGAR, and SOME other food items can increase symptoms of anxiety. EATING A BALANCED DIET can make a difference to anxiety levels.
11. BE AWARE OF WHAT MIGHT TRIGGER YOUR ANXIETY? ARE THERE ANY SITUATIONS THAT INCREASE IT? Social media, video games, television, music and news items can impact our ANXIETY.
12. BE AWARE OF WHAT YOUR BODY IS ABSORBING, and how it might be impacting your anxiety levels. ARE YOU SPENDING TOO MUCH TIME WATCHING SOCIAL MEDIA/TELEVISION/OR PLAYING GAMES? OR ARE YOU EATING LOTS OF JUNK FOOD? ARE YOU MIXING WITH PEOPLE WHO INCREASE YOUR ANXIETY?
13. If you feel able to, WRITE A LETTER to your anxiety. I know this might sound a little strange, but it CAN WORK. Say whatever it is you would like to tell them. HOW are they making you FEEL? HOW are they IMPACTING YOUR LIFE? WHAT WOULD YOU LIKE THEM TO DO? There is NO right or wrong with this letter. It’s an opportunity for YOU to really TELL the anxiety WHAT you think of them, and how it IMPACTS your life? Once you have done this, and if you choose to do so, you can either burn or bin the letter.
14. THOUGHT STORMING all the words that you associate with your feelings of ANXIETY can also help. Putting any thoughts, words, feelings or anything you associate with how you are feeling can make a difference. WHEN you have done this, take a look at your list, and IDENTIFY which things CAUSE you the most ANXIETY? Out of those things, is there anything YOU CAN CHANGE, OR SEEK SUPPORT WITH? IF SO, WHAT CAN YOU DO, AND WHO CAN YOU SEEK SUPPORT FROM? WHAT WOULD HELP YOU FEEL LESS ANXIOUS?
15. SOMETIMES IT CAN HELP TO DESCRIBE YOUR ANXIETY. Does it have a shape, a colour, a texture, a smell or a sound? If so, how does it feel to you? (Sometimes it can help to write this down or draw it.) Once you have completed this, if you would like to, you can burn or bin the paper.
Anxiety can become all-consuming it can control and dominate our lives. It can be controlling, overwhelming, limiting, disabling, and terrifying. Sometimes it doesn’t make any sense. BUT, in my experience, when can find the courage to TAKE CONTROL OF OUR ANXIETY, this can help us REDUCE THE IMPACT ANXIETY HAS ON OUR LIVES. Going back to the beginning of this post, when I mentioned asking people, HOW CAN YOU TAKE THE POWER BACK?
I invite you to consider this. EVERYTHING in life STARTS when we PLANT A SEED, OR TAKE A FIRST STEP. WHAT WILL YOURS BE?